Workout Description
5 Rounds for Time
10 Handstand Push-Ups
400 meter Run
Why This Workout Is Medium
Five rounds combining handstand push-ups and 400m runs. Tests gymnastics capacity and running endurance.
Benchmark Times for Rosa
- Elite: <19:01
- Advanced: 19:01-17:31
- Intermediate: 17:31-14:31
- Beginner: >14:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Five rounds for time of 10 handstand push-ups and a 400m run. The repeated 400m runs (2000m total) create a strong cardiovascular stimulus, combined with the challenge of upper body gymnastics.
- Stamina (7/10): Performing 50 total handstand push-ups, interspersed with runs, tests upper body pushing stamina (shoulders, triceps, chest) and core stability, especially when fatigued from running.
- Strength (6/10): Handstand push-ups require significant relative upper body pressing strength. The WOD tests the ability to repeat this strength effort for 5 rounds.
- Speed (6/10): Maintaining a strong running pace and transitioning quickly to perform HSPU with good form and consistent speed is crucial for a good time.
- Flexibility (4/10): Requires good shoulder and wrist mobility for efficient handstand push-ups. Basic running mobility.
- Power (4/10): Kipping HSPU utilize power. Maintaining control and power for HSPU after running is challenging.
Modality Profile
A G/M workout with a monostructural component (Run) and a gymnastics component (Handstand Push-ups).
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